When you’re lifting a body part, it just isn’t necessary to do 20 or even 30 sets per body part, as many so-called experts would have you believe. This only wastes time and can even lead to overtraining.
In fact, research has shown that it’s possible to completely fatigue a muscle in only one set, granted that the set taxes the muscle completely. You need to engage as many muscle fibers as possible and take them to the point of ischemic rigor.
That is, rather then contract and relax, the muscle fibers freeze up, a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Muscle growth is just one adaptation to that kind of stress and naturally the kind most bodybuilders are interested in: growth.
That kind of intensity can usually be achieved by doing a drop or breakdown set. Drop, or breakdown sets are when you rep out the weight you’re using, lower the weight, rep out again, lower the weight and continue this pattern until you can’t complete another rep.
By pushing your normal energy level and pain threshold further, you can truly work your muscle to absolute failure. If you can get to this type of intensity, another set will give you very little, if any benefit.
Try to keep your lifting sessions under an hour or less, to get the maximum benefits. This will help boost gains, so get ready for some growth!
In fact, research has shown that it’s possible to completely fatigue a muscle in only one set, granted that the set taxes the muscle completely. You need to engage as many muscle fibers as possible and take them to the point of ischemic rigor.
That is, rather then contract and relax, the muscle fibers freeze up, a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Muscle growth is just one adaptation to that kind of stress and naturally the kind most bodybuilders are interested in: growth.
That kind of intensity can usually be achieved by doing a drop or breakdown set. Drop, or breakdown sets are when you rep out the weight you’re using, lower the weight, rep out again, lower the weight and continue this pattern until you can’t complete another rep.
By pushing your normal energy level and pain threshold further, you can truly work your muscle to absolute failure. If you can get to this type of intensity, another set will give you very little, if any benefit.
Try to keep your lifting sessions under an hour or less, to get the maximum benefits. This will help boost gains, so get ready for some growth!
